I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

What is the one thing in your life that is sabotaging your health, but you can’t let it go? You know, the one thing causing you multiple aggravations, but you hold onto it because the comfort or delight it brings outweighs the pain it causes.

It may be a daily habit to help with stress, an emotion, a beverage, or even food.

A physical thing for me, is my morning coffee. I know it irritates my stomach and causes unnecessary gastroesophageal reflux, but I can’t seem to break the habit.

I push the limits of my discomfort because I know if I remove all other acid producing substances from my diet, I can enjoy this dark comforting brew in the morning…in very small amounts.

An emotional thing for me, on the other hand, is my tendency to avoid people and situations I find difficult. Does that solve discomfort or my poor communication skills? It doesn’t. However, it does give me time to process my feelings toward the person, pray about why I feel the way I do, and ask for guidance.

The Advantage of Identifying Your One Thing

There are so many advantages to identifying my one thing, or your one thing!

But the most important is acknowledging…accepting or admitting the existence a truth...that may be damaging our mind or body. When we do, we are able to own it, admit it, and bring it out of darkness and into the light of conscience. We can then see it clearly for what it is and what it does.

I can’t help but think of king David, in 2 Samuel chapter 12, when he is confronted by the prophet Nathan about his adultery with Bathsheba. He is guilty of getting her pregnant and hiding his sin by placing her husband on the front lines of battle to be killed.

Naththan, weaves a story about a rich man with many sheep stealing the one sheep owned by a poor man. Angry and disgusted, David says, “As the Lord lives, this man deserves to die.” Nathan says to David, “You are that man!”

Ah, his eyes are now open. He understands clearly what is buried deep in his soul that he cannot face… his sin.

Acknowledging and confessing harmful behavior helps him seek healing from its hold over him. It is the same for you and me when we admit the existence of a harmful habit.

The grip of dependency for the substance is slightly loosened. It may not be completely gone, but there is renewed power in appreciating the harm it causes.

More importantly, we stop making excuses, for why we continue.

The Next Battle….Placing the One Thing in Its Proper Place

Now that you and I are acknowledging our one thing we can place it in its proper place below the power and authority of our Lord and Savior. The challenge here is wrestling with the pleasure center of the brain and the primary hormone feeding our pleasure center…dopamine.

According to a News in Health article from the NIH, pleasure habits are harder to break because our brain releases a little dopamine each time, we do them. (1)

It helps explain why we continue to do something even when the long-term effects make us feel miserable. We become wired to crave the one thing we cannot resist.

For instance, I am a morning person. I’m naturally awake by 5 or 6 am and LOVE the quiet of mornings!

There are no people to avoid either. The first thing I do is pray, then I get my coffee brewing, so I can sit in a chair and study my bible. My morning habit and routine has been the same for the past fifteen years. I don’t need the caffeine to wake up, I like the flavor. I also like sipping while reading.

As long as I make it weak, and limit it to mornings only, I can keep the reflux at a minimum. Although not eliminated, overindulging in coffee is placed under control.

At the same time, connecting with my Father in heaven every morning prepares my mind to love and communicate more effectively with the difficult people I’ll face that day (especially the one I see in the mirror!).

How to Strengthen Our Resolve

According to Dr. Roy Baumeister, a psychologist at the Florida State University, humans are much better at exercising different types of self-control, because they can picture the long-term reward and benefits of their self-control. (1)

It makes sense!

Developing a plan to incorporate a new habit is one way, you and I can replace the one thing causing us discomfort, sabotaging our health goals, or just making us more stressed and emotional.

The suggestion in the News in Health article is to picture yourself doing the actions successfully, over and over.

Mentally practicing the helpful behavior over harmful behavior is key!

This is a very nice little trick if you and I are going to work, family gatherings, or parking our car at the grocery store and we foresee a potential encounter with a difficult person or situation.

When we enter environments where poor choices are readily available, we are tempted to practice our usual routines.

Most importantly, you and I must never forget we have the most abundant power source for self-control than any other people group on the planet, the Holy Spirit. We can ask Jesus to change our desires.

¹³ Whatever you ask in my name, this I will do, that the Father may be glorified in the Son. ¹⁴ If you ask me anything in my name, I will do it.

John 14:13-15 ESV – Whatever you ask in my name, this I – Bible Gateway

I realize changing “feel good” behaviors damaging our health is a real struggle.

However, I believe identifying one thing and overcoming that one thing with the Lord’s help is priceless in overcoming it for good.

I am with you, and I understand how hard it is! If you have difficulty with changing the way you eat, I have an Intentional Eating series that may help.

The Strength Approach to Christian Wellness is also a series I put together to help with behavior change. Please remember, I am available if you need help with changing habits or want someone to talk to about them! Contact me at mystypfefferwellness@gmail.com or here on my services page.

God bless you in your health journey!

References:

(1) National Institute of Health, News in Health, (January 2012). National Institutes of Health
9000 Rockville Pike, Bethesda, Maryland 20892

The idea of superpower is ingrained in our minds as we watch fictional heroes saving the world from evil. Let’s face it, good versus evil makes a good story. It also fills our hearts with hope that evil will be conquered someday.

I often wonder what would happen in the daily choices of my friends and family if they understood there is a continual battle in our bodies of good and evil too. Not just in the mind and thoughts we battle, that goes without saying. I’m talking about at the cellular level when infection and exposure to chemicals in our environment begin to attack our cellular structure.

The good news for us is God provides superpowers in his garden goodies to help us conquer daily attacks. Just like he provides his Word to ward off spiritual aggression, he equipped an arsenal of fruits and vegetables to defend our bodies too!

For instance, the superpower of vitamin C can knock out infection, bring damaging free radicals under control, and feed the supporting structures of tendons (1). But that is just the beginning. According to the National Institutes of Health, vitamin C is required for the synthesis of collagen, integral to wound healing, improves the use of nonheme iron, and can prevent or delay cancer and cardiovascular disease. (1)

The evidence of science is revealing some pretty impressive superpowers! Are you feeling the love of your Creator yet?

1 Corinthians 2:9 “But, it is written, ‘What no eye has seen, nor ear heard, nor the heart of man imagined, what God has prepared for those who love him’

Below are some additional facts about vitamin C’s superpower.

1. It must be ingested by humans for survival.
2. Kiwi fruit increases plasma vitamin C levels, and one serving provides the recommended daily amount. (3)
3. Consistent consumption of fruits and vegetables (not supplements) are associated with lower cardiovascular disease risks in meta-analysis studies.
4. Plasma concentrations of vitamin C are low in people with cancer
5. It reduces monocyte adherence to the endothelium; those spiked white blood cells that release inflammatory markers and attached to the lining of the blood vessels.
6. Vitamin C improves nitric oxide (a chemical messenger in the body crucial for blood vessel health and blood vessel relaxation) allowing blood to flow more smoothly and blood pressure to be reduced.
7. Vitamin C are found in immune cells and contribute to effectiveness of memory B and killer T cells.
8.  Bioavailability (saturation and usefulness for the cells) of vitamin C peaked at 200mg for a single dose. (4) This means more than 200mg at one time is going to be excreted in the urine and is not thought to be useful for the cells.
9. Results from two case-control studies indicate that vitamin C intakes greater than 300 mg/day reduce the risk of cataract formation by 70%–75%. (1)
10. Higher doses of vitamin C are necessary during times of infection due to the increased inflammatory response and metabolic demand. (4)
11. Lack of vitamin C is related to low levels of mental vitality; whereas consuming vitamin C increased work motivation and focus. (5)
12. Vitamin C’s role in neurotransmission and development supports its use for therapeutic and prevention of mental illness. (6)

My friend, God’s thoughtfulness in making this essential nutrient for our good and his glory is mind blowing. I am excited, grateful, and thankful for his loving care in the simplest items of everyday life. Enjoy and share the graphic below for a quick reference of food sources to obtain vitamin C’s superpower!

I pray you and I enjoy more of them as we learn to become good stewards of our bodies and build strength to carry out the work, he has called us to do. If you need help getting started with more confidence in reaching your health goals just let me know! I am available for wellness coaching; I work with individuals, families, and groups!

Guest Post from Ruth Verbree

Co-Owner & Operator of Weigh Down Lifestyle

“Our Mission is to help You transform Your life by learning to love who God created you to be!”

Are you a christian woman struggling to lose weight? Do you feel like you’ve tried so many diets but you just keep failing? 

You’re so desperate to lose weight and so frustrated with yourself because you don’t have the willpower to stay on that restrictive diet one more day! You lost a few pounds, but one little cheat day and you’re right back where you started…then you think, what’s the point? So you ditch it all again and soon that whole vicious cycle starts over. I call this the Monday Morning Dieter!!! 

If this is you, then keep reading because the most important thing for you to take away from this article is that it’s not your fault! You haven’t failed at dieting…dieting has failed you!

I remember not too long ago when I felt the same way. I couldn’t last another day on my restrictive diet of only eating rabbit food and bird seed. I was so sick and tired of counting calories, carbs and points, of not being able to eat normal tasty food like a peanut butter sandwich – yes bread! I love bread and I love chocolate! I didn’t want to live like this any longer and I knew that as a child of God, He wanted me to be joyful in all things, to even enjoy tasty delicious food and to glorify God in every aspect of my life. 

I knew I needed a change because what I was doing was the definition of insanity, doing the same thing over and over and expecting a different result. 

My frustration took me to what the Bible had to say about food and it was like a light bulb came on when I read 1 Corinthians 6:19-20 (ESV) “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” 

For the first time I wondered what it meant to treat my body like a temple. According to google, the word temple means a building or a place dedicated to the worship of a deity. It signified the house of the Lord, a sacred, holy place that was respected. WOW! 

If my body is a temple, and the Bible says it is, then I must respect and honor my body. This was a new concept to me which made me dig deeper into what it really means to treat my body like a temple. 

I kept searching and another verse that spoke to me was Galatians 6:9 (NIV) “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

This verse is telling us that we reap what we sow. If you have ever planted a garden you will know that when you plant seeds of corn, you reap a harvest of corn. If you plant or sow carrot seeds, you reap or harvest carrots. This is really common sense when speaking in the literal sense. We don’t expect to harvest peas when we plant corn. 

It seems so silly to think this simplistically, but this is God’s law of sowing and reaping. It’s no different in terms of treating our body like a temple. We reap what we sow in the same way. To me this means that if we put good food and nourishment into our bodies, with moderation, we will lose weight and feel good, but if we put garbage (processed junk food) into our bodies, then we will reap an unhealthy body and gain weight. 

I believe treating my body like a temple means living a lifestyle that honors my body everyday. This is not a diet; it’s a lifestyle, and once we realize that we get to choose what we put into our temple, this changes the way we think about dieting. It’s no longer restrictive or starting from something we hate, but means inviting God into our weight loss journey with us. We choose to honor our temple and enjoy delicious food in moderation to glorify God.

If this is something that you would like to read more about, continue reading here:

https://weighdownlifestyle.com/treat-your-body-like-a-temple/

If you’re ready to Fire Your Diet and Dive into a Healthy Lifestyle without counting calories, carbs or points, then I invite you take this opportunity where I will show you how to treat your body like a temple, gain back your confidence, and see that your identity is in Christ and not in a number on the scale.

www.10DayWeighDown.com

The wind blows where it wishes, and you hear its sound, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”

John 3:7-9 ESV – Do not marvel that I said to you, – Bible Gateway

Yesterday, the humid 95-degree heat made breathing difficult. Days like this cause my dad to burst out in thanks to God for the man who invented air conditioning. His reaction teaches me to be grateful for all things big and small. I also feel sorrow for those without that luxury.

As I was walking to a neighbor’s house, the heat index a mere 105 degrees, I noticed a soft flow of air over my skin. The same breeze I felt in the garden earlier in the day.

Under the brilliance of the sun, it felt like and oven wave, but in the dimness of the shade it became cooler. Refreshed and relieved, I thought about the thoughtfulness of God. Despite the situation, He provides a way to help us muddle through.

 He also gives us the spiritual strength necessary to face the sultry culture and times in which we live. Although I don’t know where it comes from, I know the Holy Spirit guides my thinking and my thoughts toward Him. At just the right time, my restless soul is convicted when I fall short. He encourages me to help others, and boldly convinces me to die to self.

Like a cool breeze in the shade, on a hot day, He is welcome to join me!

The Wind Obeys

Jesus said, “The wind blows where it pleases, and you hear its sound, but you do not know where is comes from or where it goes. So it is with everyone who is born of the Spirit.” (John 3:8)

The metaphor of wind Jesus uses to explain the Holy Spirit to Nicodemus is solid and functional. As our senses of touch and hearing are aroused to the wind’s presence, our eyes see its effects on trees and waves. Although you and I don’t see the Holy Spirit directly with our eyes, or touch him, we are witnesses to His great power. His life-changing power is evident in the people who accept Jesus as Lord.

If you and I question when this event takes place for those we love, or how our little ones will survive as evil progresses, we can rest assured. God supplies the Spirit softly and steadily as the spiritual heat rises. Although we feel it’s intensity, we will endure, and so will they.

He who rebukes the wind, and it obeys, is in full control.

Prayer

God, Almighty Creator and Provider, I thank you this day for sending your son Jesus to save our souls. He is the presence of light and hope. I praise you for sending the Holy Spirit as our counselor, comforter, and guide. In all things your glory is evident and pure. I confess my thoughts thar are contrary to your ways, Lord.

The selfishness that reigns in my heart at times and the critical spirit that tempts me to malign others. I place them before you, Lord and ask forgives. Give me the power to love like you, the boldness to proclaim your glory, the humility to remain pure of heart, and to forgive others as you forgive me. In Jesus’ name I pray, amen.

Talking through spiritual fears and frustrations is helpful and I offer life coaching for those who need an ear to listen, Contact me for a free consultation any time.

The best part of using fresh milled flour for baking and sourdough bread is knowing all the goodness God created in the wheat is present in the bread! Learning about the ancient grains and bread making is also a treat to understand and incorporate in my daily life. I’ll give you a little history, tell you what I learned about making sourdough bread these past few months, and provide you a link to the easiest sourdough bread recipe I found. I’ll also place a link to the best video that showed me how to do it.

History of Sourdough

Although, evolutionists and Scientists teach humans were hunter gatherers before farming practices came to be, evidence is now emerging to tell a different story. Fourteen-thousand-year-old breadcrumbs from an archeological dig of Natufians in the area of the Jordan river reveal the remains of einkorn wheat, tubers, barley and oats (1). The new discovery dates flour making much older than previously thought and one researcher states maybe even as far back as hunter gathering times. It is a story similar to what we learn from Scripture.

The bible teaches that humans began farming practices with our first parent, Adam. After the fall, God told him he would work the ground in pain to eat of it all the days of his life. Among the thorns and thistles, Adam would eat the plants of the field by the sweat of his face (Genesis 3 18-19).

His son, Cain, was also a farmer. A worker of the ground, he brought to the Lord an offering from the fruit of the ground. Noah was told by God to take every sort of food that is eaten and store it up for his family and the animals (Genesis 6:21). After the flood, Noah became a man of the soil and planted a vineyard (Gen. 9:20).

 The arduous task of separating the chaff and grinding the grain into a fine flour for bread must have been worth the effort. The first bread was a type of flatbread still eaten in the middle east, while the Egyptians are credited with allowing the bread to ferment. Sourdough bread found in Switzerland, is dated 3700 BCE. The bread developed gases to expand the loaf and a piece of the dough was removed and saved for adding to a fresh batch.

It is thought the dough picked up yeast from the air in a form of spontaneous fermentation. Later, yeasts were developed by bakers to make yeasted breads. However only wheat and rye varieties have enough gluten to form raised loaves.

I started using the fresh milled flour for all of my baking in September of 2021. Over the next few months, I began noticing a difference in my energy level and lack of sugar cravings. A few months later, I realized I did not get my usual sinus headache and drainage during our musty Ohio valley spring weather. I had watched Sue Brecker’s “Bread of Life” tutorial on the benefits of grain and found everything she said to be true.

Although I’m not an affiliated with this company, I found the resources at Bread Beckers very helpful! So, I bought Sue’s little red book and began making the Zojirushi versatile bread recipe. After months of fresh milling flour, making my tortillas, and experimenting I became interested in sourdough bread. If shortages continue in the food industry, I don’t want to depend on yeast to make a loaf of bread. However, living off tortillas and flatbread like Israel did for Passover is fine with me!

But since I’m a geek and love to learn new things, sourdough baking appealed to me.

Here’s is What I learned About Sourdough Baking with Fresh Milled Flour

1. You need a good starter. A good starter is key to making a delicious loaf of bread. Don’t get me wrong, you can begin by making your own, but it will taste very sour when you do, and it won’t rise as well. I tried to make my own starter several times and it made a low rising bread with a beer-like taste. I’d almost give up until I met a very nice girl at a lady’s summit, and we started talking about food fermentation. She was kind enough to bring me some of her sourdough starter from Italy. She’s had this starter ten years! All I can say is…IT IS THE BEST! So, thanks Chaeney!
2. You need patience. This is not a quick process. In fact, it is going to take 12 to 24 hours to make a loaf of bread. So be patient. On the other hand, it is very easy and requires minimal ingredients. For instance, you need fresh-milled grain, water, salt and starter. That’s it! I pick one day a week to make bread and plan my day accordingly. Mornings work better for my schedule and the first thing I do is get it out of the fridge and feed the starter. It will sit on the counter for about 6-8 hours (depending on room temperature) and when it peaks (doubles in size and is still foamy) it is ready to go into my fresh milled flour. I do all my other chores but keep an eye on the starter. When I notice it has doubled, I begin to mill my grain.
3. Be prepared. I watched plenty of YouTube videos to get the process down. I suggest you do the same. It helps to see what to expect as people gather their supplies and show you how to knead the dough. Here is my favorite video that showed me how to do it, Easy Everyday Sourdough Bread: Full Method and Parchment Paper Baking Trick – YouTube. Find one that works best for you. My favorite recipe to use for this sourdough bread is at Savorthebest.com, it gives you step by step instructions also and alternatives to using a Dutch oven. I’ve done a Dutch oven, an iron skillet, and my loaf pans covered with aluminum foil…it tastes the same.

The fresh-milled wheat is very nice in the recipe above, but I use 4 cups instead of 4 and 1/4 cups. Most of the bakers I watched said to use a scale and measure in grams for best results. I have not done that, but I’m still experimenting. In applying the flour, water, and folding method, I look at the moisture of the dough and keep it sticky. I have not used the fridge to raise the dough overnight either.

Once you get comfortable making the bread with fresh milled flour, you can experiment with spices and making rolls. My bread is never perfect, but it tastes good. I was able to use the Easy Sourdough Bread Recipe to make cinnamon rolls this morning, and they were delicious. They were chewy on the inside and crusty on the outside, with a honey and cinnamon center.

I know God will bless you as you learn to master this process too! Have fun and remember, what God puts in the garden is good!

If you’re looking to learn more about fresh milled flour and baking with it let me know! You can attend a bread workshop in person or on zoom to get started. Also, if you need help getting healthy, I can help! Sign up here.

Below is a free download of my favorite grains and their nutritional value, it is available here and when you subscribe to my site! You’ll receive a weekly newsletter of tips, encouragement, and recipes! God bless you and enjoy your baking days.

The three principles of scripture to help us through loss are:

1. Love God with All Our Mind
2. Be Transformed by the Renewing of Our Mind
3. Set Our Mind on the Things Above

Where our mind is set in our daily routine helps us keep our focus when our groove is disrupted. For instance, my pastor lost his dad a couple of weeks ago and my sister in Christ lost her husband. Although he’d been ill, his death was sudden. In the middle of my day, doing regular chores, I think of their loss and send up a prayer. I think about how I would feel if I couldn’t talk to my dad or my husband again. Along with them, a wave of intense grieving overwhelms me. Greif is a hard hitting and persistent fact of life.

And it’s not just occurring with death.

The loss of someone we love is happening in friendships, marriages, among siblings, and among parents and children. The burden for them is just as strong. It’s hard enough to lose someone to death, but when it’s by choice, it sends another message altogether. The death of a loved one is a shock to our system. The emptiness is sudden. Habitually turning to him to say something or picking up the phone to call him happens before we realize he’s not here.

The death of relationships, on the other hand, occur slowly and painfully. We turn to say something to him, and we’re shut down, ignored, or belittled. We make plans with a friend, and she frequently cancels. The call we make is not answered or is rejected.

Can you believe technology has advanced so far, it makes sure we know the minute our texts or calls are rejected? Who would think to make sure you know that on the other end? It sounds like the devil is at work on our mind. But it’s also a wakeup call to assess where our mind is set, and how high above God we place these relationships in our life.

Love God With all Our Mind to Help Us Through Loss

And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind.

Matthew 22:36-38 ESV – “Teacher, which is the great – Bible Gateway

What does help that look like?

When we love God with all our mind, we turn to His Word for comfort, wisdom, and knowledge. In the scriptures we fill our mind with His steadfast love, protection, provision, strength, and purpose. The very things we lose from the death of a loved one or a relationship. This principle helps us through loss because it fills us with truth and not lies. Lies say we’re not going to be ok without this person in our lives; we can’t handle the responsibilities alone; or we are not worthy of this person’s love.

But scripture assures us we are not alone, we have God the Father as our provider. He is worthy of our devotion. When we know who He is and how He cares for us, a sense of peace begins to seep into the turmoil. We can take a deep breath, and let it filter through the doubt, fear, and anguish. There are prayers spoken over us and our situation to comfort us through this loss.

Be Transformed by the Renewing of Our Mind to Help Us Through Loss

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

Romans 12:2 ESV – Do not be conformed to this world, but – Bible Gateway

How do we discern the will of God? …by testing.

Greif and loss are a test. Conforming to the world’s way of coping is turning inward for a strength that is not always there. It also looks outward to fill the void of emptiness with food, alcohol, smoking, pleasure, or hobbies. Neither way is meeting the needs of our soul or help us through loss.

To be transformed by the renewing of our mind is to accept the things outside our control and trust God anyway. What happens when our loved one is gone or the relationship fizzles? What is the worst part of doing life alone or what is the worst part of not having help? What resources do we have among family and friends that can help us carry the burden of loss?

No matter what the test is, God will ultimately show us, how dependent we are on Him. We can renew our mind by praying for God to help with the rising emotions of pain and loss, as well as the added responsibilities. Also, pray as bitterness takes root to remind us of what should have been. One step at a time, we pick the doable task for the day and push through doing it, knowing God sent His Son Jesus to experience the same loss, rejection, and anguish. He suffered and died to pay for our sins and rose again on the third day to redeem and restore us to the Father. He will walk us through whatever loss we experience.

Set Our Mind on the Things Above to Help Us Through Loss

If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. 

Colossians 3 ESV – Put On the New Self – If then you have – Bible Gateway

Lastly, setting our mind on the things above (in Heaven with Christ) helps us through loss because we are here to glorify Him. It brings the perspective of the eternal above the temporal. I can’t help but think of the many families with young children struggling with cancer who are forced to consider this reality prematurely. The many trips to the hospital, the treatments making the child sicker than the disease itself, and the fear of losing them so soon are more tests that put our dependence on God in the limelight.

Yes, we want healing for little ones, comfort in loss, plus restoration for marriages, friendships, and family…but God wants to put to death what is earthly in us. Every test puts us in full view of what really matters in life and draws us closer to God. The times we put our comfort above others, or when we began thinking more highly of ourselves than we ought, are earthly temptations pulling us away from God. As Colossians chapter three clearly shows; coveting, impurity, selfishness, anger, wrath, obscene talk, and evil desires all result when we place our affection for things and people above God.

Setting our mind on the things above also helps us through loss because we are God’s chosen ones, and dearly loved. In Jesus, we put on humility, meekness, compassion, and kindness, as we bear with one another. He calls us to forgive well and often, just as He forgives us! In that difficult test, we let the peace of Christ rule our hearts and be thankful. He is always with us, and we can boldly praise Him. Although His ways and thoughts are beyond what we can understand, we can be sure every loss conforms us closer to His image.

Thank you, and God bless you. I am here for you if you need prayer or help physically or spiritually.

I’m trying every way I can to get the children around me to eat fresh-milled flour. It’s not easy! Because they are so used to the texture of refined white flour. Especially if they have some taste/texture issues and a sensory processing disorder. In most cases, I can’t persuade or bribe three of my little ones to make sense of the grainy flour enough to take the plunge. It hits their sensitive little tongues and somehow the texture signal fires out faster than the taste neurons do.

Comparing Fresh-Milled Oat & Wheat Poptart to Store-bought

My hope is these fresh-milled oat & wheat Poptarts will taste so good they’ll won’t notice the change in texture. After all, the real fruit filling and slightly sweet pastries pack a good amount of fiber, protein, minerals, and natural B and E vitamins to start their day. Mom can rest in the knowledge she gave her child a quality breakfast treat to meet part of his daily needs, without red dye 40, synthetic vitamins, and genetically modified oils and corn syrup found in a store-bought Poptart. Plus, they’ll reduce the sugar from 25 grams to 4.9 grams, that’s cutting over 6 teaspoons of sugar to one teaspoon!

To help parents prevent future heart disease in their children, it is recommended from the American Heart Association to limit sugar to 6 teaspoons per day for children and women, and 9 teaspoons for men (1)

Best of all, making a child’s own treats teaches them life skills. Not only will they use their reading, math, and science knowledge to understand a recipe, the opportunity to teach them God’s loving kindness is also present. I want the little ones in my life to know how much He cares for them in the little things. His thoughtful provision of their every need is evident in the nourishing value of the food He created. I also want them to know the choices they make now impact their quality of life later. So, eating real food, without dyes, artificial flavors, preservatives, and fillers reduce inflammation of their cells and promote better mental and physical health.

Train up a child in the way he should go;

    even when he is old he will not depart from it.

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

As I type the instructions I think wow, this sounds complicated and difficult, but it’s really not. I’ll post a video. There are a few ingredients and steps to think about but assigning a child the task and asking them questions about how to create something better and more nutritious than a store-bought product will give them a sense of accomplishment.

I also think the time spent bonding together, laughing, tasting, and exploring new ideas is much more enjoyable than an evening filled with everyone in their own little electronic world. I pray you have that time together with your precious little ones! They grow up so fast, every moment with them will be cherished some day!

If you need more recipe ideas check out the Garden, I’m here to help you convert any favorite processed food into a delight from God’s garden! I am also available to pray for your family, offer educational workshops, or help coach you through a difficult time. So, just let me know by picking a time on the calendar for a free consultation here!

I look forward to serving you! God bless.

Are you looking for an easy breakfast that will keep you full all morning? Look no further! Here is a loaded blueberry & quinoa oatmeal you can enjoy quickly. Cooking grains or seeds like quinoa (that act like a grain) ahead of time for the week makes a meal ready in less than five minutes. It’s also healthy, filling, and delicious!

I’ve been a huge fan of quinoa for many years and use it instead of rice or pasta in most of the dishes I make. This makes sense to me because I’m not a big fan of either of those sticky starches. Quinoa, on the other hand, doesn’t have the same stickiness, it’s dry and fluffy, yet slightly on the crunchy side. It’s my kind of filler for any side dish or main dish. Plus, it’s loaded with good nutrition!

Benefits of Blueberry & Quinoa Oatmeal

As my vegan friends are aware, quinoa contains all the essential amino acids necessary to make it a complete protein. It is also rich in fiber, magnesium, potassium, zinc, choline, and betaine. It is higher in natural vitamin E and folate than any other grain-like breakfast dish. And combined with oats it provides a decent amount of calcium.

Take comfort knowing this is a wonderful gluten-free alternative for people with celiac disease, while it also provides a strong amount of protein for my vegan friends. It’s a win-win for us meat eaters too, because the way this bad boy feeds the good gut bacteria is phenomenal. It works as a prebiotic by supplying bioactive peptides and polysaccharides. During an in vitro study, dietary fractions of quinoa showed anticancer activity, bile acid binding, and radical scavenging activity. (1)

If you’re looking to improve your heart health, you’ll be happy to know, quinoa combined with oats doubles the cholesterol lowering impact of this breakfast bowl too. Don’t you love another good reason to eat well? A regular intake of blueberries and their anthocyanins help reduce the risk of cardiovascular disease, type 2 diabetes, improve weight maintenance and neuroprotection. (2)

The walnuts are heart protective and rich in omega 3 fatty acids, while pumpkin seeds are known to help lower LDL cholesterol in animal studies, and breast cancer in others. (3, 4). The additional benefits of these nuts and seeds make this loaded blueberry & quinoa oatmeal bowl a very nutritious option for breakfast. There is no better way to experience contentment than resting in the knowledge God has always had a plan for our good health!

Devotion

“The counsel of the Lord stands forever,

    the plans of his heart to all generations.”

Psalm 33:10-12 ESV – The LORD brings the counsel of the – Bible Gateway

Yes! His counsel stands forever, and the plans of his heart are clear! His Word assures you and I He is for us and not against us. Over and over, we see in the bible two clear things:

1. His love endures forever, and

2. He loves righteousness and justice..

The psalmist says, “the earth is full of the steadfast love of the Lord”. He proved it by becoming a man and dying on the cross for you and me. And he proves it daily in the gift of healing through His gardens around the world. He is worthy of praise!

I thank you for spending time with me today and taking a look at the perfect plans of our Creator in the garden and in the hope of His mighty love!

Remember, if you need wellness coaching, I am available to help just contact me here: on my wellness package page . You can find other recipes for quinoa here: Sweet & Spicy Chicken Zucchini Quinoa Bowl, Power Quinoa & Cucumber Salad

May He bless you and keep you this day and every day!

References:

(1) Zeyneb, H., Pei, H., Cao, X., Wang, Y., Win, Y., & Gong, L. (2021). In vitro study of the effect of quinoa and quinoa polysaccharides on human gut microbiota. Food science & nutrition, 9(10), 5735–5745. https://doi.org/10.1002/fsn3.2540

(2) Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

(3) Abuelgassim, A. O., & Al-showayman, S. I. (2011). The effect of pumpkin (Cucurbita pepo L) seeds and L-arginine supplementation on serum lipid concentrations in atherogenic rats. African journal of traditional, complementary, and alternative medicines : AJTCAM, 9(1), 131–137. https://doi.org/10.4314/ajtcam.v9i1.18

A couple of years ago my daughter signed up for Purple Carrot. As with all great ideas and plans, not every recipe will please the masses. However, there was one she shared with me that featured black beans and sweet potatoes. Oh boy, was it a great combination! I can’t tell you how many times I’ve eaten it as a meal when I’m not wanting to spend a lot of time in the kitchen. My inspiration for this Quinoa & Black Bean Medley comes from that dish.

I use sauteed onions and garlic in olive oil, then add the sweet potato with salt, paprika, and cumin. After the potatoes soften a little, I add the rinsed black beans and precooked quinoa. I then top this dish off at the end with fresh oregano and kale from the garden. It is so good!

Health Benefits of Quiona & Black Bean Medley

The benefits of this medley are pretty impressive too! As many of you know quinoa is a complete protein (8grams per cup), rich in fiber (5 grams per cup), while providing a powerhouse of vitamins and minerals. So paired with the 8 grams of fiber and 7 grams of protein in black beans, you and I are one step closer to meeting our daily requirement in this dish. If that is not impressive enough, just think of the polyphenols and B vitamins present alongside garlic, onions, kale, and sweet potatoes. You’ll see the nutrition facts for this dish below in the recipe.

Sweet potatoes contain provitamin A, a nice supply of potassium, B5, B6, and naturally occurring vitamin E. Why is natural occurring vitamin E important? Because synthetic vitamin E (alpha tocopherol) has been implicated in negative outcomes for health! In a meta-analysis study it has been shown to increase all cause mortality! (1)

So, please, ditch the synthetic garbage and stick with God’s essential nutrients he provided for brain health, metabolism, energy, fighting inflammation, and disease. In addition to the sweet potato beauty, the powerhouse of kale is providing antioxidants, vitamin C, vitamin K, and calcium. It grows easily in the back yard or container garden too!

Buy some seeds in the spring and enjoy this wonderful vegetable all summer!

Devotion

Moreover, feel confident in this: God knew exactly how to provide for your every need before you came to be. From reducing oxidative stress, helping your cell’s fight cancer, improving your digestive health, controlling blood sugar, and lowering your risk for chronic disease; He has a plan in the food he provides. The Psalmist is overwhelmed with God’s glory in the beauty of the moon and stars. He sees a bigger picture of life outside himself, and wonders at the mightiness of God.

It is exactly how I see God when I think of how mindful He is of us when reading about the nutrition facts in plants and animals. He also created a body for you and me that is always working overtime to undo the toxic elements it is exposed to. Although we are crowned with glory and honor and dominion over animals, plants, and creatures of the sea; alongside the great honor, comes stewardship.

When I look at your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is man that you are mindful of him, and the son of man that you care for him? Yet you have made him a little lower than the heavenly beings and crowned him with glory and honor.

Psalm 8:3-5 ESV – When I look at your heavens, the work – Bible Gateway

Humbly accepting his great gift of healing for our spiritual health occurs by accepting His Son, Jesus Christ. But mindfully choosing the food he provides for our body’s health from the garden, over man-made harmful products, is also a way to honor Him physically.

God is so worthy of praise, isn’t He?!

References:

Clarke MW, Burnett JR, Croft KD. Vitamin E in human health and disease. Crit Rev Clin Lab Sci. 2008;45(5):417-50. doi: 10.1080/10408360802118625. PMID: 18712629.